Comparing Nutrients in 7 ounces Navel Oranges VS Beets

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Beets	14%	3%	83%

Macro Nutrients

	Navel Oranges	Beets	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14.6% 19g	130g per day for Men 19-50 years
Sugars	23.3% 17g	18.5% 13.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	5.7% 3.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Beets	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	54% 216μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	11% 9.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Beets	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	28.4% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Beets per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Beets to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Beets:

• 7 ounces of Navel Oranges have 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 12.1 times more Vitamin C than Beets.
• While 7 oz of Raw Beets contain 3.2 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Beets provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Navel Oranges as well as Raw Beets have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Beets:

• 7 ounces of Navel Oranges have 2.7 times more Calcium than Beets.
• While 7 oz of Raw Beets contain 1.9 times more Copper, 6.2 times more Iron, 2.1 times more Magnesium, 11.3 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 78 times more Sodium and 4.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Beets contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Beets lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Beets lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.3 times more Carbohydrate and 1.3 times more Sugars than Beets.
• While 7 oz of Raw Beets contain 1.3 times more Fiber and 1.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Beets provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Beets

What are the health benefits of Navel Oranges compared to Beets?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and aid in digestion. Beets, on the other hand, are high in folate, manganese, and nitrates which can help improve cardiovascular health, support detoxification, and enhance exercise performance. Both are nutritious options, but they offer different health benefits.

Can I lose weight easier by eating more Navel Oranges or Beets?

Both navel oranges and beets can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are higher in natural sugars compared to beets, so if you are looking to manage your blood sugar levels and reduce calorie intake, opting for beets may be a better choice. Beets are also a good source of nitrates, which can help improve exercise performance and potentially aid in weight loss. Ultimately, incorporating a variety of fruits and vegetables into your diet, along with regular physical activity, is key for successful weight loss.

Should I eat more Navel Oranges or more Beets to gain more muscles while training consistently?

Both navel oranges and beets can be beneficial for muscle growth due to their nutrient content. Navel oranges are a good source of vitamin C, which can help with collagen production for muscle repair, while beets are high in nitrates that can improve blood flow and oxygen delivery to muscles during exercise. Including both in your diet can provide a well-rounded approach to supporting muscle growth while training consistently.

What is the environmental impact of producing Navel Oranges compared to Beets?

The environmental impact of producing navel oranges is generally higher compared to beets due to factors such as water usage, land usage, pesticide usage, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may have water scarcity issues. Additionally, oranges are often transported long distances to reach consumers, contributing to carbon emissions. Beets, on the other hand, have a lower environmental impact as they require less water and land to grow, and are often grown closer to where they are consumed.